Monday

WORKOUT OF THE DAY

BEYOND RXD

1 Legless Rope Climb
6 Burpees
8 KB Goblet Squats (24/16kg)
EMOM 16min

RXD

1 Rope Climb
5 Burpees
7 KB Goblet Squat (20/12kg)
EMOM 16min

FITNESS

3

Inverted Bar Rows 
3 Burpees
3 KB Goblet Squats
EMOM 16min

COMPETITOR WOD

NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day's training to prepare for the upcoming 5 weeks of Open testing. 

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

Do Beyond Rx’d programming for the day.